Fiber - Best Food Sources for Fiber

Foods Highest in Fiber - Richest Sources of Fiber

Foods Rich in Fiber Content, Foods Containing Highest Fiber, Foods with Richest Fiber Content

The Food Sources containing Dietary Fiber listed below are ranked by grams of dietary fiber per standard amount. Calorie content is also listed in the standard amount. The Adequate Intake of fiber for adults is 25-30 grams of daily dietary fiber.

Bran ready-to-eat cereal (100%), 1 oz contains 103 mg of magnesium and 74 calories

Navy beans, cooked, 1/2 cup contains 9.5 grams of fiber and 128 calories

Bran ready-to-eat cereal (100%), 1/2 cup contains 8.8 grams of fiber and 78 calories

Kidney beans, canned, 1/2 cup contains 8.2 grams of fiber and 109 calories

Split peas, cooked, 1/2 cup contains 8.1 grams of fiber and 116 calories

Lentils, cooked, 1/2 cup contains 7.8 grams of fiber and 115 calories

Black beans, cooked, 1/2 cup contains 7.5 grams of fiber and 114 calories

Pinto beans, cooked, 1/2 cup contains 7.7 grams of fiber and 122 calories

Lima beans, cooked, 1/2 cup contains 6.6 grams of fiber and 108 calories

Artichoke, globe, cooked, 1 each contains 6.5 grams of fiber and 60 calories

White beans, canned, 1/2 cup contains 6.3 grams of fiber and 154 calories

Chickpeas, cooked, 1/2 cup contains 6.2 grams of fiber and 135 calories

Great northern beans, cooked, 1/2 cup contains 6.2 grams of fiber and 105 calories

Cowpeas, cooked, 1/2 cup contains 5.6 grams of fiber and 100 calories

Soybeans, mature, cooked, 1/2 cup contains 5.2 grams of fiber and 149 calories

Bran ready-to-eat cereals, various, 1 oz contains 2.6 to 5.0 grams of fiber and 90 to 108 calories

Crackers, rye wafers, plain, 2 wafers contains 5.0 grams of fiber and 74 calories

Sweet potato, baked, with peel, l medium (146 g) contains 4.8 grams of fiber and 131 calories

Asian pear, raw, 1 small contains 4.4 grams of fiber and 51 calories

Green peas, cooked, 1/2 cup contains 4.4 grams of fiber and 67 calories

Whole wheat English muffin, 1 each contains 4.4 grams of fiber and 134 calories

Pear, raw, 1 small contains 4.3 grams of fiber and 81 calories

Bulgur, cooked, 1/2 cup contains 4.1 grams of fiber and 76 calories

Mixed vegetables, cooked, 1/2 cup contains 4.0 grams of fiber and 59 calories

Raspberries, raw, 1/2 cup contains 4.0 grams of fiber and 32

Sweet potato, boiled, no peel, 1 medium (156 g) contains 3.9 grams of fiber and 119 calories

Blackberries, raw, 1/2 cup contains 3.8 grams of fiber and 31 calories

Potato, baked, with skin, 1 medium contains 3.8 grams of fiber and 161 calories

Soybeans, green, cooked, 1/2 cup contains 3.8 grams of fiber and 127 calories

Stewed prunes, 1/2 cup contains 3.8 grams of fiber and 133 calories

Figs, dried, 1/4 cup contains 3.7 grams of fiber and 93 calories

Dates, 1/4 cup contains 3.6 grams of fiber and 126 calories

Oat bran, raw, 1/4 cup contains 3.6 grams of fiber and 58 calories

Pumpkin, canned, 1/2 cup contains 3.6 grams of fiber and 42 calories

Spinach, frozen, cooked, 1/2 cup contains 3.5 grams of fiber and 30 calories

Shredded wheat ready-to-eat cereals, various, 1 oz contains 2.8 to 3.4 grams of fiber and 96 calories

Almonds, 1 oz contains 3.3 grams of fiber and 164 calories

Apple with skin, raw, 1 medium contains 3.3 grams of fiber and 72 calories

Brussels sprouts, frozen, cooked, 1/2 cup contains 3.2 grams of fiber and 33 calories

Whole wheat spaghetti, cooked, 1/2 cup contains 3.1 grams of fiber and 87 calories

Banana, 1 medium contains 3.1 grams of fiber and 105 calories

Orange, raw, 1 medium contains 3.1 grams of fiber and 62 calories

Oat bran muffin, 1 small contains 3.0 grams of fiber and 178 calories

Guava, 1 medium contains 3.0 grams of fiber and 37 calories

Pearled barley, cooked, 1/2 cup contains 3.0 grams of fiber and 97 calories

Sauerkraut, canned, solids, and liquids, 1/2 cup contains 3.0 grams of fiber and 23 calories

Tomato paste, 1/4 cup contains 2.9 grams of fiber and 54 calories

Winter squash, cooked, 1/2 cup contains 2.9 grams of fiber and 38 calories

Broccoli, cooked, 1/2 cup contains 2.8 grams of fiber and 26 calories

Parsnips, cooked, chopped, 1/2 cup contains 2.8 grams of fiber and 55 calories

Turnip greens, cooked, 1/2 cup contains 2.5 grams of fiber and 15 calories

Collards, cooked, 1/2 cup contains 2.7 grams of fiber and 25 calories

Okra, frozen, cooked, 1/2 cup contains 2.6 grams of fiber and 26 calories

Peas, edible pod,cooked, 1/2 cup contains 2.5 grams of fiber and 42 calories

*Based on nutritional data from the USDA.